Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.
Gymnastics
6 Rounds NFT
- 3 Strict C2B Pull-ups (20#)
- 3 Strict Ring Dips (3s pause)
I didn’t get my chest to the bar every time.
30:00 AMRAP (Partner)
- 20 Air Squats
- 20 Burpees
- 20 American KBS (53#)
- 20 Box Jumps (24″)
- 20 Wall Balls (20#, 10′)
I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!
Midline
8 Rounds (Tabata)
- 20s Plank Push-ups
- 10s Rest
Damn! Felt like I was working shoulders more than core.
Weightlifting
Did the jerk footwork drill a bunch as I was cooling down from the workout.
Jerks
- 5x20kg
- 3x40kg
- 3x50kg
- 3x60kg
- 3x70kg
- 3x80kg
- 3x85kg
Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.
Nick Momrik's Fitness Logs 